Friday July 15th

Air Bike 3:00, increase pace every :60
Then 2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang


Back Squat 5-3-3-3-2-1
Within ~1:00 after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as
Rest 3-5 minutes after each set.
Start at 80% and add weight each set, ending with a heavy single.

**Goal: one of your sets of 2 is as heavy as last
week, and your single is at 90%+.

Pick 2 out of 4 of these

  • Pigeon Pose, 2:00/side
  • Couch Stretch, 2:00/side
  • Saddle Pose, 2:00
  • Dragon Pose, 2:00/side
    Foam Roll Quads, Glute, Ham strings